Super Simple Pantry Tilapia
Transform your weeknight dinners with this quick and flavorful "Super Simple Pantry Tilapia" recipe, perfect for seafood lovers and busy households alike! Featuring tender tilapia fillets brushed with a zesty marinade of pantry staples like olive oil, lemon juice, garlic powder, and a fragrant blend of paprika and oregano, this dish is bursting with bold Mediterranean-inspired flavors. Ready in just 25 minutes from prep to plate, this baked tilapia recipe is foolproof, healthy, and wonderfully versatile—serve it with your favorite sides like fluffy rice, roasted vegetables, or a crisp green salad. Ideal for those seeking a quick, wholesome fish dinner with minimal effort, this budget-friendly recipe will quickly become a go-to in your meal rotation.
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Recipe Information
Ingredients
- 4 pieces tilapia fillets
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 spray nonstick cooking spray
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it with nonstick cooking spray.
Pat the tilapia fillets dry with paper towels to remove any excess moisture.
In a small bowl, mix the olive oil, lemon juice, garlic powder, paprika, dried oregano, salt, and black pepper until well combined to create a marinade.
Brush or spoon the marinade evenly over both sides of the tilapia fillets, ensuring each fillet is fully coated.
Place the tilapia fillets on the prepared baking sheet in a single layer, making sure they are not overlapping.
Bake in the preheated oven for 12-15 minutes or until the fish is opaque and flakes easily with a fork.
Remove the tilapia from the oven and let it rest for 2 minutes before serving.
Serve warm with your favorite sides, such as rice, steamed vegetables, or a fresh salad.
Nutrition Facts
Calories |
161 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.6 g | 11% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 295 mg | 13% | |
| Total Carbohydrate | 1.1 g | 0% | |
| Dietary Fiber | 0.4 g | 2% | |
| Total Sugars | 0.1 g | ||
| Protein | 20.3 g | 41% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 20 mg | 2% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 328 mg | 7% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
